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American River 50 Mile – AR50 by Steve Mackel
The American River 50 Mile Endurance race was my first 50 miler. When I was editing it I tried to make it shorter but to cut a few extra seconds just wasn’t worth it. Beside most of my marathon videos are about 9 minutes and this race was almost twice as long. If you are looking to do your first 50 or any 50 mile race this is a great one. I hope you enjoy it Below is my race report to go along with the video.
The race started right on time, 6 AM. It was still dark under a full moon. I wasn’t completely prepared for the start. I wanted to get everyone crossing the starting line. Almost 3 minutes into the start I wanted to get started but I was still in my sweats and hadn’t done my warm-up exercises. First rookie move: Not asking the timer if I could take a few minutes to get ready. Instead I crossed the starting line, pulled over to the left, struggled out of my sweats and went through my rituals. Right about then Kat was crossing the starting line. We ran the first 4 miles together.
Second rookie move: I didn’t have my Garmin ready to go at the start. It was dark and I just got a new 910XT. I started pressing buttons and ended up locking the keys. I wouldn’t display the right fields. I wanted to see my Heart Rate because I had intended to keep my HR under 120 bpm for the first 3 hours regardless of speed. Luckily my Garmin 310XT was in my support crew’s car. They had it waiting for me at the mile 8 aid station, so I switched. I will post my Garmin stats later.
The first 27 miles are pretty flat with only a few real hills but still a net gain overall. I felt great and my support crew had food waiting for me at every aid station through Beal’s Point. I ate as much as I could. We agreed to meet next at Rattlesnake Bar.
At Beal’s Point, mile 26.6, I was right on schedule. Third rookie mistake: Trying new food. I drank a can of Ensure for the calories. It really filled me up and I wasn’t thirsty so I stopped drinking pretty much until Granite Bay.
At Granite Bay I was handed a cup of ice and water. It didn’t go down easy and I was worried something was wrong, maybe a little dehydration. I only had two 6 oz water bottles in my belt for the next legs of the race. That would prove to be a big mistake.
Somewhere around mile 33 I didn’t feel good. At this point you are out in the sticks. A guy named Ryan told me I’d be ok and I had been in tough spots before, but I was glad he reminded me.
I think the terrain between Granite Bay and Horseshoe Bar are the most difficult miles on the course. I was in survival mode just focused on getting to Buzzard’s Cove. Carolyn, my new friend, said she was worried about being dehydrated too and was going to work through it by constantly sipping her electrolyte drink. A good strategy if I had liquid but my bottles were dry. Thankfully she let me have a gulp from her bottle and it was only half a mile to Buzzard’s Cove
When I got to Buzzard’s Cove aid station (serviced only by boat), I saw ice cream cones. They looked great but not for me. I drank 4 cups of GU Brew. I filled my two bottles and took a cup with me as I started to Horseshoe Bar. I was constantly sipping and eating my salted potatoes. I kept the wax paper cup in my pocket and was using it to take water from every little stream we ran over to pour some over my head and cool down. My bottles were dry with a half mile to the next aid station. I also was developing my first hot spot on my right forefoot.
Horseshoe Bar was nirvana. They poured cold water over my head, neck and back. They filled my bottles up and gave me more salted potatoes. I was carrying a small bar of Body Glide, so I applied it to both my feet. I knew my crew was waiting at Rattlesnake Bar I just had to keep moving then I could rest and reassess my situation. Granite Bay to Rattlesnake Bar were some of the toughest 10 miles I have run in my life. The salted potatoes were probably my lifesaver. The salt helped me rehydrate.
Rattlesnake Bar was a welcome sight with lots of cheering supporters. My crew was on the spot with everything I could want. I took 10 – 15 minutes putting more Body Glide on my feet, pouring ice water over my head, drinking cups of GU Brew and stocking up on salted potatoes. I took two Alleve and hit the trail again.
I took an extra water bottle with me this time. The trail was soft and beautiful. That’s when I met Anna. I heard her say she wanted to be at the bottom of the hill by 4:15 PM and I thought we had more than enough time to make that goal when I said, “That should be very doable.” She looked at me and said, “This must be your first AR50 because you don’t know what you are in for Cowboy.”
Thankfully I started to feel better and the views were spectacular. All I wanted to do was dunk my head in the river but it was always just a little bit too far away. Around Mile 42.5 there was a bridge crossing a tributary. I saw a path to the stream and dunked my head. I can’t completely explain how it happened but I was re-energized.
The volunteers at Dowdin’s Post, in the middle of nowhere, were so energetic it was contagious. Plus, they had lukewarm chicken noodle soup, just what the doctor ordered. I was back on track and feeling good. Now it was just getting the work done. On to Last Gasp.
What you don’t see on the course profile is the climb to Last Gasp aid station, “Stupid Steep”. I am sure some super humans run up it, but not us mortals. It can be a real morale de-flater. But, I was feeling stronger than I had in 8 hours. I could walk up that BAMF. And, just before Last Gasp, a few young guys, I called them water valets, were waiting to run your bottles to the top and have them waiting for you. Heavy metal was blasting from some speaker as we approached their aid station. They took great care of me. Only 2 miles to go.
A Maniac friend Lan and I started up the next hill, which wasnot as bad as what we had just conquered. She said we could still go sub 11 hours and qualify for Western States. I took the challenge and went into a meditation prayer state, running with short walk breaks when it got really steep. My support crew was about a half mile from the finish down the hill cheering me on. I was probably rude because I would not talk, I just kept my chant going. Before I knew it I was at the top of the hill. The race was in the bag.
The crowd was great at the finish line, cheering loudly for us. The finishing arch was such a beautiful site. I crossed with a fist pump and was handed my cool, new, green Patagonia finisher’s jacket. I can cross a 50 mile race off my bucket list.
My crew showed me to the car where they had my recovery Ensure waiting for me, along with melted ice in a cooler. I dunked my head once again and this time put my feet in. Then I would go over to the finishing area and cheer the other runners on while resting on the grass.
A little while later my friend Hector came in with his traditional heel kick across the finish line. My day was officially done. Then was time for a well deserved beer.
Train Focused, Steve Mackel – Certified ChiRunning® Instructor
Pasadena Rock n Roll Half Marathon – Heart Rate Run and Video
As a marathon and half marathon coach I am always testing training paradigms. Recently I took a VO2 Max test and determined my Anaerobic Threshold. I am using it to really spend additional time building more aerobic capacity. I ran this race as strictly by heart rate as a training run. My goal was to run between 130 and 140 bpm. You can check my Garmin file. Click on “View Splits” to see the average heart rate per mile.
My final time was a 1:55:19 while keeping my heart rate in the “zone” the entire race. Somehow I also managed to shoot the video below at the same time.
This was a fun race and very well run for a inaugural event but I expect well organized from a Rock n Roll race. At the same time, for a Rock n Roll half marathon, I needed more bands. We didn’t have our first band until mile 2. I live in Pasadena so running over the Colorado Bridge was one of my favorite miles. I’ll be back running with my local peeps and hangin’ with the Pasadena Tri Club.
Train Focused, Steve Mackel – Pasadena Tri Club President
Surf City Marathon 2012 – with Coach Steve Mackel
“You got chocolate in my peanut butter. No, you got peanut butter in my chocolate.” The Surf City Marathon in Huntington Beach is where a beach party meets a marathon and half marathon or is it where a marathon and half marathon meets a beach party. With close to 20,000 runners participating, Super Bowl Sunday took a new meaning for me.
I almost always run some race on Super Bowl Sunday but I never took on a marathon because I am a huge football fan and football comes first. Would I be too tired for the big game if I went the marathon distance? Well, 82 other Sole Runners and I ran this race on a perfect day in So Cal.
The course is flat and fast. It is an out, back, out again and back to the pier course. You get to see you friends out on the course because you are crossing paths somewhere. And, this can be a fun motivator.
Besides the good spirits on the course the beer garden was the most rockin’ post race party that I have been to. It was packed, packed with Sole Runners. The only bummer was standing in the beer line, which didn’t effect me because I wasn’t drinking until I got to me SB party.
Quick thoughts on the course, FAST but if you are running the marathon the second trip out to Warner is tough for two reasons. One, you have already been out there and second the bike path gets crowded, with bikes and runners. Two, the bike path is a little uneven around Dog Beach and felt like the slowest part of the course. But, that’s not much to deter you considering you are running along the beach. I’ll be back and thanks for watching.
Train Focused, Steve Mackel-Sole Runners Marathon and Half Marathon Training’s Head Coach
Boney Mtn. Trail Half Marathon 2012 – Newbury Park
I am a huge fan of the Xterra Races and this race is a must-do race. I usually train for the Catalina Buffalo Half but they have had some issues that I won’t go into here that caused me to bail on that half and find a new trail half. And, Boney Mtn is it. It gives you everything that the Buffalo Half has, the hills and the beauty. This is one tough race.
The best way to get an idea is to watch the video.
Train Focused, Steve Mackel, Certified ChiRunning® Instructor
Rose Parade Bandit Run – 2012
What a great morning. What a great way to start the new year. What a great parade. This unofficial run, not race, is all about fun. This year it was warm, perfect running that morning. It is 5 miles up to the floats, then you turn around run back down Colorado Blvd.
Now that I have done this twice, here are the must do list:
The Sole Runners, as we train for full and half marathons, will make this an optional training run. Special thanks to the Inland Empire Running Club, Pasadena Tri Club, Pasadena Pacers and other running clubs for joining us.
See you next year!
Train Focused, Steve Mackel – Sole Runners Head Coach
Havasupai Camping Aug. 2011 – A Great Workout and Better Experience
I talk a lot about cross-training but not enough about getting back to nature. Our camping trip to Havasupai, the Havasupai Falls and west end of the Grand Canyon was as expected, spectacular both cross-training and getting back to nature.
This video will give you a good idea of what you are in for. I show the hike, the campgrounds and fun things to do. Below are a few extra tips for your Havasuapi experience.
Our destination was the beautiful waterfalls and turquiose waters Havasupai offers. The trail is difficult in the summer heat but did offer shady spots so we weren’t exposed the entire hike. The hike back up to your car is even harder after days of exploring. Please make sure to stay well hydrated and wear sunscreen.
The hike to the campground is 10 miles. Between pictures, lunch, a long stop at the village and moving slow in general, it took us about 6 hours to get to the campgrounds.
Once in the Havasupai Falls area we probably walked 10 miles a day exploring. I used the Addizero Trail XT shoes for the hike then water shoes for the rest of my exploring. You are getting wet all the time. water shoes allow you to scramble around the rocks, whether you are in the river or hiking around it.
The entire Havasupai area was changed by a flash flood in 2008. This was my first time visiting this area so I can only imagine the pristine grotto the campground used to be. In August of 2011, you can still see the ravaging effects of the flash flood. Dead or dying older trees, new falls, loss of the old ones, changes in the river and streams, are all part of the Havasupai rebirth experience.
Highlights are general exploring. Mooney Falls at the end of the campground is awesome and as I show in the video. The hike to the bottom of Havasupai’s Mooney Falls is worth the trip all by itself. As a warning, the hike down and up can be scary for many but as long as you take your time it is safe.
Playing in the water is funtastic. Scramble around in the river. The rocks look slippery but actually provide decent footing considering you are in water.
I didn’t need a sleeping bag but I wished I had brought a tent instead of a REI Bug Hut. July and August are monsoon season and it rained on me two of the three nights. The last night was thunder, lighting and hard rain for a couple of hours. I had to crowd into a friend’s tent.
The easiest way to do The Havasupai trip is to let the mules bring your heavy gear down and you hike with a daypack. Check for the per bag charge and weight limitations but this allows you some extra luxuries.
I have read some on-line reviews of the Supai Village that I didn’t think were completely fair. You have to realize where you are, the farthest city from an actual road in the United States. The village and animals are not pristine, in fact parts are dirty but it is a difficult way of life and the hikers are probably a dirty demanding bunch too.
The only bummer is the lack of respect many campers have for their surroundings by leaving trash on the trail and in the campground. Some trash must fall out when the mules carry it up to the top and flash floods push trash in to weird place but campers, please remember where you are and treat it with respect.
We made the hike back our training day. Moving quickly, stopping in the village for a quick snack, limiting stops on the trail and I even ran the last, steepest mile I made it from campground to car in 3 hours and 46 minutes. It was hot and I was sweaty but buying a couple of ice cold waters to pour over me and a Otter Pop made it worthwhile.
I will be back because Havasupai it provides some very unique potential camping, hiking and fun experience that you will be hard pressed to find any other place in the world. Be respectful and don’t forget to get an icee at the General Store in Havasupai Village.
Hike Focused,
Steve Mackel, Sole Runners Marathon and Half Marathon Training Programs Head Coach
Palos Verdes Marathon 2011 Video and Race Review
Many people might not know it but the Palos Verdes marathon is part of running history. It is the 2nd longest continuous running marathon in the United States, next to Boston. It is hard to believe it that the west coast, let alone Palos Verdes, owns that distinction. This year featured the new “flatter, faster” course. We should have known, there are no flat places in Palos Verdes. They also had to double the course for the marathoners. The half marathon definitely pulls a majority of the crowd. The full marathon is only a few hundred runners so it gets a little lonely but the views help the miles move by quickly.
This is a home grown race with very reasonable entry fees. Their profits go to local charities because of the work of the Kiwanis Club of Rolling Hills Estates. There are so many reason to support this race. It is on my yearly list but I may go back to running the half.
This year was also special because SoCalRunning.com presented the first ever Palos-Dena Ultra Challenge 52.4/26.2 What a warrior event, two tough races in two days. Palos Verdes kicked it off and it was a doosey. Put one of the Palos Verdes races on the calendar next year. See you in 2012.
Challenge Focused, Steve Mackel, RRCA Marathon Coach
How to Run the Catalina Marathon (The Tips) by Coach Gary Smith
Getting Race Ready? Watch This – Gary gives you a high tech RunCast, from 2008 on running the Catalina Marathon, what to be aware of on the course, miles to go fast, miles not to use too much energy, the nutrition he uses, and how to not talk to cats???
Windows Users click here to see video if you have a problem
Race Focused, Steve Mackel, Sole Runners’ Head Coach
Sycamore Canyon Run with Danny Abshire and Our Newton Running Shoe Crew
Danny Abshire, forunder of Newton Running Shoes, was out in CA promoting his new book Natural Running. I was lucky enough to get to run with him and some other new friends. What I don’t show is all the cool running stories he told us while we ran the first 6.5 miles. The second half of the run was a good push, especially for me. I ended up getting a little over 13 miles in with a 10 minute negative split. Plus, I joined the thousands that ran Super Bowl Sunday morning here in So Cal. Trail Running rocks.
Train Focused, Steve Mackel – Triathlon Coach
Are You Ready for Lasting, Positive Change? by Emily Wilska
The article below applies to your running as well as your life. My job as a coach is to keep you focused and organization is a key. Having a person or group for accountability to help you with your plan makes a big difference. That is why I started the Sole Runners Full and Half Marathon Training Programs. Look for more organization tips to help you with your scheduling, running and life. Organized Focused, Steve Mackel – MarathonTraining.TV Founder
“Are You Ready for Lasting, Positive Change?” by Emily Wilska
With 2011 just days away, you, like millions of others, may be setting resolutions for the months ahead. Whether your goals involve getting more organized, adopting healthier habits, taking control of your finances, or improving some other area of your life, you’re far more likely to succeed if you do a bit of advance planning.
Here are a few questions to keep in mind that will help set you up for success as you choose your resolutions for the new year.
#1: Does my motivation come from within?
Adopting a resolution because you truly want to make a change, rather than because someone else thinks you should, will make you more likely to do what it takes to achieve it without resenting it. If the goal you have in mind isn’t one you’d choose on your own, consider an alternative.
#2: Is my resolution realistic?
Ambitious goals can be motivational, but if they’re not tempered by a dose of realism, they can be very hard to achieve. As you set your resolutions, aim to make them challenging but doable: rather than hoping to lose 20 pounds a month, for example, aim for losing 5 or 6 pounds at a time, and then keeping them off throughout the year.
#3: Do I have a plan?
One of the quickest ways to see your resolutions derailed is to try to achieve them without first creating a plan for each. Give yourself a leg up by defining solid steps that will help you work toward accomplishing your goals. Want to get more organized, for example? Take the time to write up a plan for weeding out what you don’t need, creating storage for the items you keep, and developing habits that will help you stay organized over the long term.
#4: Do I have a support system?
No matter what your resolution, chances are it’ll be easier to achieve if you don’t have to go it alone. Find a supportive, nonjudgmental friend, family member, neighbor, or online buddy who can help you get through the rough patches en route to your goal and celebrate your successes.
#5: Am I prepared for obstacles?
No matter how motivated, well prepared, and supported you may be, chances are you’ll run into at least a few snags as you work toward making your resolution a reality. To ensure that these hurdles don’t trip you up completely, it’s important, first and foremost, to be aware that they’re likely to appear: if you’re aiming to eat healthier, for example, you can expect some moments of temptation when you’re faced with less nutritious foods. Believing that you’ll be able to accomplish your goal without facing any challenges is unrealistic, and can make it even more demotivating when you do trip up.
The next step in overcoming obstacles is to prepare in advance for how you’ll overcome them. If you expect that you might be tempted by junk food, what will you do? If your goal is to exercise more, how will you handle those days on which you’d rather do anything other than hit the gym or go for a walk? Having solutions at hand to overcome the hurdles you think you might encounter will make it easier to deal with them–and then to continue on toward your goal.
Whatever your resolution for the year ahead, use these five questions to create a plan that will make it much more likely that, come late December next year, you’ll be celebrating 12 months of success.
Emily Wilska is the Organization Editor for BellaOnline.com
Posted with permission from Emily Wilska
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